Diet and Program

FTA69

I've revised my previous program there and am now doing 3 days a week of lifting, consisting of compound excercises in a bid to build mass. I just though I'd detail my routing as well as my diet in the hope of getting a bit of feedback. I just started doing squats and deadlifts last month.

Age: 21 Height:5ft 9 Weight: 80kg

Routine, done on Monday, Wed and Fri: (deadlifts once a week on Wed)

Bench - 3x6 70kg
Squat - 3x6 75kg
One armed, bent over row - 3x10 w/24kg dumbell
Seated shoulder press w/ 2 16kg dumbells - 3x8
Chins - 2x7 with palms facing away, 2x7 with palms facing towards

Deadlifts once a week - 1x5 60kg

Diet

Breakfast: 10am - 3 eggs, 1 slice of wholemeal toast, half a litre of skim milk, creatine

Workout: 11am, followed by protein shake

Meal 12pm: Tuna sandwich on wholemeal bread, half a litre of skim milk

Meal 3pm: Grilled chicken breast, brown rice, broccolli, half a litre of skim milk

Meal 6pm: Grilled chicken breast, brown rice, broccolli

Meal 9pm: Tuna sandwich on wholemeal bread, half a litre of skim milk

Meal 11pm: 150g Organic Peanut Butter, half a litre of skim milk

12pm: Protein shake, bed.

FTA69

All in all I'd eat on average of 3,200 calories a day.

b12mearse

what are you trying to achieve?

FTA69

To put on muscle mass really.

dianababyddori

anyone know how much a girl would need to be doing to acheive a nice slim 6-pack.... not a manly one
just a girly one

b12mearse

FTA69 wrote: »

To put on muscle mass really.

you'll be a leat 16 stone on that diet. are you an endomorph? do you compete?

Magic Eight Ball

Don't wanna hijack the post, but is it normal to be benching and squatting more weight then you can deadlift??

podge57

Trevor Coulahan wrote: »

Don't wanna hijack the post, but is it normal to be benching and squatting more weight then you can deadlift??

definately not, unless you have only started deadlifting or have t-rex arms


squat, maybe, but def. not bench

FTA69

you'll be a leat 16 stone on that diet. are you an endomorph? do you compete?

I'm a pure string bean alright, always have been. What do you mean by compete? I box alright, but not on a competitive basis.

Don't wanna hijack the post, but is it normal to be benching and squatting more weight then you can deadlift??

Not at all, I can't deadlift to save my life but I've only recently started so I imagine I'll move up quick enough.

podge57

how long have you been following this diet, and what did it look like before?

FTA69

I've been on this diet for a month now, for instance that's when I started on the creatine and whey protein. Before my diet was ok, the vast majority of my carbs came from wholemeal bread and wholewheat pasta, I always ate a high amount of protein and vegetables as well, about 4 meals a day. The only weights I did though were the bench and bicep curls on an auld Argos bench I have at home, as well as a bit of calisthenics. That probably explains the high bench as I've been doing it all year. I've put on three good kilos there in the past 5 weeks.

On staurdays I go to the dogs though, I end up drinking about 9 cans and eating sh*t out of the chipper, all the other days I'm good though.

podge57

well the only way you will really know if its the right diet is if you see results

however, i would says its fine to relax a bit at the weekend, but what youre doing is a bit much and will set you back in the long run

also, i just seen that you said it averages about 3,200cals, it looks like at least 4000 to me, the pb on its own is 800, and all that milk is ~1000

FTA69

The peanut-butter and 2l of skim milk equals about 1450 calories (just checked it there in the fridge). Last time I measured out everything I ate it came to about 3200, if its more than that I'm happy, I'm f*cking stuffed to the gills every day. I'd say my body fat is between 15 and 20% although I've never used calipers and don't really know how to measure it. (A bit of advice on that would be very helpful!) One of those stupid Argos scales has a BF button on it, it gave me around 20%.

I mean I'm happy enough with my progress, I've come up three kilos in the past 5-7 weeks odd, I have good recovery and only get slight DOMS.

I appreciate you taking the time to look at this as well lad.

celestial

Hold on, you're 5'9" and 80kg and you say you're a string bean...? Or was there sarcasm there I didn't pick up!

FTA69

celestial wrote: »

Hold on, you're 5'9" and 80kg and you say you're a string bean...? Or was there sarcasm there I didn't pick up!

String bean as in ectomorph, I was always painfully thin until the age of about 17 when I started arsing around with a weights bench at home.